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Brisket raw vs Ham - In-Depth Nutrition Comparison

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What are the differences between Brisket raw and Ham?

  • Brisket raw is higher in Vitamin B12, Zinc, Iron, and Monounsaturated Fat, yet Ham is higher in Vitamin B1, and Selenium.
  • Brisket raw's daily need coverage for Vitamin B12 is 74% more.
  • Brisket raw has 2 times more Magnesium than Ham. While Brisket raw has 23mg of Magnesium, Ham has only 14mg.
  • The amount of Saturated Fat in Ham is lower.

We used Beef, brisket, whole, separable lean only, all grades, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Brisket raw vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +29.7%
Contains more Magnesium +64.3%
Contains more Potassium +15%
Contains less Sodium -93.4%
Contains more Zinc +49.7%
Contains more Calcium +60%
Equal in Phosphorus - 196
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 72% 17% 87% 30% 11% 118% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Iron +29.7%
Contains more Magnesium +64.3%
Contains more Potassium +15%
Contains less Sodium -93.4%
Contains more Zinc +49.7%
Contains more Calcium +60%
Equal in Phosphorus - 196
Equal in Copper - 0.079

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Ham
Contains more Vitamin E +28%
Contains more Folate +133.3%
Contains more Vitamin B12 +273.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B5 +15.1%
Equal in Vitamin B3 - 4.023
Equal in Vitamin B6 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 25% 40% 74% 21% 97% 6% 304% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin E +28%
Contains more Folate +133.3%
Contains more Vitamin B12 +273.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B5 +15.1%
Equal in Vitamin B3 - 4.023
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +33.3%
Contains more Carbs +∞%
Contains more Other +169.8%
Equal in Protein - 20.93
Equal in Water - 67.67
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +33.3%
Contains more Carbs +∞%
Contains more Other +169.8%
Equal in Protein - 20.93
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +32.1%
Contains less Saturated Fat -30.1%
Contains more Polyunsaturated fat +134.8%
41% 55% 4%
Saturated Fat: 2.59 g
Monounsaturated Fat: 3.46 g
Polyunsaturated fat: 0.23 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +32.1%
Contains less Saturated Fat -30.1%
Contains more Polyunsaturated fat +134.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brisket raw Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brisket raw Ham Opinion
Net carbs 0g 1.5g Ham
Protein 20.72g 20.93g Ham
Fats 7.37g 5.53g Brisket raw
Carbs 0g 1.5g Ham
Calories 155kcal 145kcal Brisket raw
Calcium 5mg 8mg Ham
Iron 1.92mg 1.48mg Brisket raw
Magnesium 23mg 14mg Brisket raw
Phosphorus 201mg 196mg Brisket raw
Potassium 330mg 287mg Brisket raw
Sodium 79mg 1203mg Brisket raw
Zinc 4.31mg 2.88mg Brisket raw
Copper 0.08mg 0.079mg Brisket raw
Vitamin E 0.32mg 0.25mg Brisket raw
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.1mg 0.754mg Ham
Vitamin B2 0.17mg 0.202mg Ham
Vitamin B3 3.94mg 4.023mg Ham
Vitamin B5 0.35mg 0.403mg Ham
Vitamin B6 0.42mg 0.4mg Brisket raw
Folate 7µg 3µg Brisket raw
Vitamin B12 2.43µg 0.65µg Brisket raw
Vitamin K 1.3µg 0µg Brisket raw
Tryptophan 0.232mg 0.251mg Ham
Threonine 0.905mg 0.931mg Ham
Isoleucine 0.931mg 0.918mg Brisket raw
Leucine 1.637mg 1.661mg Ham
Lysine 1.724mg 1.775mg Ham
Methionine 0.53mg 0.553mg Ham
Phenylalanine 0.809mg 0.904mg Ham
Valine 1.008mg 0.908mg Brisket raw
Histidine 0.709mg 0.75mg Ham
Cholesterol 62mg 53mg Ham
Saturated Fat 2.59g 1.81g Ham
Monounsaturated Fat 3.46g 2.62g Brisket raw
Polyunsaturated fat 0.23g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brisket raw Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
48%
Brisket raw
45%
Ham
Minerals Daily Need Coverage Score
45%
Brisket raw
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.78g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Brisket raw
Brisket raw contains less Sodium (difference - 1124mg)
Which food is richer in minerals?
Brisket raw
Brisket raw is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.